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Hatfield Broad Oak’s annual 10k Road Race and 1 Mile Fun Run are on Bank Holiday Monday on 29th May. This is the 32nd year that the race has been held and it’s one of the most popular 10k races for serious and casual runners alike. It’s open to runners aged 15 and over and approximately 1500 runners take part every year. The 1 Mile Fun Run is for younger runners and their friends and family.

It is a great event and the participants are in their final weeks of preparation. Preparation is extremely important because it’s estimated that almost 80% of runners worldwide are injured every year. At Holisticare we can help you to be ready for the run (though we won’t be running alongside you in your training runs!) and we can also help your body recover afterwards.

Runner’s World magazine says that 10k is the UK’s most popular race distance. 10k is about 6.2 miles so it’s great for those who are building up their strength and endurance towards a half marathon or a full marathon but it’s also great for the more casual runner who possibly has less time to commit to training but still wants a reasonable length run as a challenge.

They recommend that if you’re a first-time 10k runner you should increase your training distance gradually but about ¼ to ½ a mile at a time and UK runner Jo Pavey says to run at your own pace, take rest days and if you’ve got a niggle delay what you’re doing for a day, don’t just push through it. If you’ve got a target to achieve or beat a specific time then US Olympic runner and 10k record holder, Galen Rupp, advises varying your training practice to include runs at target pace, a little slower and a little faster.

Five of the most common ailments and injuries that runners are prone to are:
• Runner’s knee (patellofemoral pain syndrome – PFPS) – pain slightly above or below the kneecap
• Achilles tendonitis – pain and swelling on the back of your heel
• Plantarfasciitis – pain in the heel or underside of your foot
• Iliotibial band syndrome – a pain-giving injury to the connective tissues – the iliotibial band which is a thick band that begins at the iliac crest in the pelvis, runs down the outer part of the thigh, and crosses the knee to attach into the top part of the shinbone
• Shin Splints (medial tibial stress syndrome (MTSS) – a cumulative stress disorder, with shins that feel hot and pain along the inner edge of the shin bone even while resting.

Other injuries common to runners are sprains, pulled muscles, blisters and getting a stitch. Most of these are caused by repeated stress on the bones, muscles and joints as you run on the hard surface of a road or track. Holisticare therapists can help reduce your risk of injury in your training and the race and then bring your body back to comfort after the run. We assess your posture and look at any movements that are restricted by pain or stiffness then use the John F. Barnes Myofascial Release technique to realign your body, soothe pain, release restrictions in the fascia and improve your flexibility and range of movement.

If you, or someone you know, are planning to join the HBO 10k Road Race, make an appointment with us for before and after the race so that you can keep on running!